How To Take A Technology Time-Out

It seems like there’s another social media platform popping up every day – Periscope, Peach, Yik Yak, Kik – and many more. Yikes!

All this social media can be overwhelming. It might be time to take a break from all your technological crutches (yes, that means email too) to give your brain a breather and refocus on the real-life priorities that really matter to you.

Technology is amazing in its ability to connect people around the globe to information and each other, but people who make the most of this access often have to deal with the negative effects of overstimulation.

Media addiction can make you feel scatterbrained, sap your creativity, and lead to eyestrain, stress, and sleep deprivation.

Not to mention that every minute you spend checking Instagram or playing Farmville is time you aren't spending nourishing your primary food needs.

Like any other addiction, the initial withdrawal can be difficult. You may feel disconnected, jittery or impatient with the slower speed of a non-digitized life, but stick to it to feel the profound benefits of taking a tech time-out. You’ll soon start to feel relaxed, calm, and insightful.

Here’s how you can take a break from technology this weekend:

1. Set a time goal. Whether it’s just a few hours, a day, or the whole weekend, get specific with your goal. Shoot your emergency contacts a quick email to let them know you're going off the grid. If you must provide a backup method of reaching you, make it by phone – but turn off ALL alerts and push notifications other than your ringer.

2. Hide your laptop and other devices. "Out of sight out of mind" often works, so try stashing your computer somewhere you won’t see it.

3. Breathe deeply and clear your head. Let your brain reboot.

4. Make unplugging a treat. Enjoy your favorite meal, activity, or glass of wine while you revel in all the beauty you notice when you step away from your computer monitor.

5. Distract yourself. Get outdoors or meet up with a friend. Spend some face time (the real kind, not through the app) with your family. Leave your phone at home if you can. Pretty soon, you'll realize all the fun is happening in real life – not on your phone or computer.

Do you make time to disconnect from your gadgets and reconnect with your life? It’s crucial for your health and productivity.

Share your experience with me in the comments below!

Ready To Finally Meet Your Health Goals?

Most of us always have a health goal or two in mind. Whether you want to lose weight, gain muscle, clear up your skin, or something entirely different, it’s completely human to always be working toward something.

You might not always meet your goals as quickly as you want to, and that can be frustrating. Beating yourself up gets you nowhere, so let’s take that off the table first.

By showing yourself love no matter what’s going on in your life, you can move forward and make positive change much more easily. Beating yourself up takes a lot of energy that you could be using toward reaching your goals.

After you flex your self-love muscles and master that skill, there are practical steps you can take to make sure you actually meet your health goals.

Here are my best recommendations to make your vision board a reality:

1. Get to the source of whatever is blocking you from your goals. Is your job or relationship stressful, causing you to overeat and skip exercise because you’re too exhausted? Do you need to shift your mindset? Those are just a couple examples. I invite you to explore what’s holding you back on a holistic level and remove the blockers.

2. Paint an “after” picture. Envision how your life will be after you reach your goals. Get specific and imagine how you’ll feel and look, how your work and relationships might change, and how reaching your goals will affect every other area of your life. Get connected to the positive end result and you’ll be more likely to stick with your plan.

3. Write down your goals and keep them in a visible place. Whether you tape them to your bedroom mirror or stick them on your door so you always see them on your way out, put them in the place you’ll personally see them most often. They’ll remind you of the vision you have for yourself, increasing the chances you’ll take the daily action steps needed to reach your goals.

4. Share your goals with friends and family. Cheer each other on and hold each other accountable. Share your painted picture from the previous step and get on board with each other. If you want to go to the gym more often, have a friend call you two or three times a week to check in with you, or work out together.

5. Reward yourself often. If your intention is to lose weight and you lose a few pounds, pamper yourself with a massage or hot bath.

The best way to meet your health goals is to take consistent small steps. Big changes need to be sustainable. By integrating new behaviors slowly, you’ll truly be living your vision instead of just thinking about it or forcing yourself to follow a diet for two weeks.

Your healthy actions will become second nature and a big part of who you are. Allow yourself to climb the ladder one rung at a time.

What are your current health goals? How do you approach sticking to goals, and what’s been working or not working?

Share with me in the comments below! I can’t wait to hear from you.

Why Gratitude is the Secret Sauce to Health

It’s never a bad time to pause and feel gratitude for everything you have in your life.

Gratitude is the foundation of health, because when you appreciate the simple things – like the breeze on your face or the fact that you’re simply alive – it’s much easier to make positive changes toward even better health.

When you’re stressed about your imperfect health and beating yourself up about not being good enough, you send your body into a stressed state, causing you to release the hormone cortisol.

This makes you feel anxious and irritable, and it’s much more likely that you’ll order a large fries and chocolate milkshake instead of a nice, hearty, vegetable-centric dish. 

When you’re feeling relaxed and grateful for how far you’ve come on your health journey, you’re much more likely to make good choices.

So, what makes you feel grateful?

Answering this simple question can shift your mood in seconds. Feeling thankful for what you already have creates a positive ripple effect in your life, making it way less likely you’ll dwell on perceived shortcomings. 

It’s easy to take for granted a happy marriage, nurturing friendships, good health, or even the roof over your head, but these aspects of life sustain you every day. 

Taking a moment to acknowledge and appreciate what’s good in your life does wonders for your well-being.

In fact, studies have shown that a regular gratitude practice can improve your happiness by as much as 25 percent, and keeping a gratitude journal for as little as three weeks can result in better sleep and more energy. Happiness leads to healthiness, since the production of feel-good hormones like serotonin support all bodily functions, including digestion.

You can start your own gratitude practice with something as simple as saying an affirmation each day. 

Try this simple one: I’m grateful for my health and the health of my loved ones.

What will you do to express your gratitude? If you already have a practice, what’s your favorite way to say “thank you”?

Leave a comment below and tell me.

5 Ways to Enjoy Your Work

How do you feel about your work? Are you fulfilled and enthusiastic about waking up and going to the office every day, or considering switching careers so you can do work you love?

You have two options:

A. Learn to love the work you have.

B. Find new work you love.

Either way, we’ve got some great tips to help you thrive in your workplace. 

Don’t let another year go by without taking the next step in creating the career of your dreams!

Here are five ways to love your work:

1. Express gratitude. Writing down or saying out loud why you’re thankful for your job will help foster an abundant mindset, which increases your satisfaction and productivity. Consciously appreciating everything you have also helps naturally attract your dream career.

2. Create goals. If there’s anything in your career you’d like to change or improve, set a clear goal and take action towards it. Plan it out and schedule all your action steps in your calendar. Your circumstances are more likely to shift if you’re proactive in creating what you want.

3. Communicate. Whether it’s speaking up to ask for a promotion, practicing the art of listening, or developing your unique creative style, communication is key to success. You can’t get what you want unless you ask for it.

4. Personalize your environment. Since you spend a great deal of time in your workspace, it’s important to make it comfortable. Having plants, photos of loved ones, and your favorite teas and snacks can go a long way in reducing stress and making you feel more at home.

5. Grow. It helps a ton to view every experience as an opportunity to learn and expand your knowledge. How can this apply to you? Does it involve taking a weekend course to learn a new skill, making a change in your approach to certain projects, or reaching out for support? Be open to change, even if this means leaving a career you’ve invested a lot of time in to start something new. 

Do you love your current career? Dislike it? Do you want to make any changes in this area? Share in the comments below. I can’t wait to hear from you.

How to Find Your Spiritual Side

At Integrative Nutrition, Joshua teaches that spirituality is a vital part of a person's primary food – what sustains you beyond your plate, like your career, relationships, exercise, and spirituality.

Today we’re talking about spirituality. You don’t have to be religious to be spiritual; it’s important to get in touch with what spirituality means to you as a bio-individual. Most of the time our minds are running a mile a minute, and we need to tune into our spiritual side to feel connected, calm, and confident.

Spirituality doesn't have to be complicated or time consuming. It can be as simple as taking a hike in the woods or park – it’s all about appreciating the beauty of nature. Perhaps quiet meditation or yoga is your style of spirituality.

Here are a few ideas to experiment with spirituality:

1. Try meditating.

2. Take a yoga class.

3. Read a spiritual self-help book.

4. Take a walk in nature or spend time camping. 

5. Unplug from technology for a few days and listen to your inner voice.

If nothing else, I encourage you to take 10-15 minutes to find a quiet space, calm your mind, feel your breath, and contemplate spirituality. Be present in the moment.

The benefits of spirituality are countless. When you’re in tune with yourself and are able to quiet your mind, you can transform your life. These are five benefits of integrating spirituality into your life:

1. Reduces stress.

2. Supports weight loss.

3. Diminishes anxiety.

4. Improves happiness and reduces the risk of depression.

5. Makes you feel like there’s more time in each day.

How do you find spirituality in your own life? 

Share in the comments below. I can’t wait to hear from you. 

4 Running Basics for Beginners

Are you a runner, or do you hate anything that even comes close to a slow jog?

Were you forced to run the mile in high school and hated every minute of it, or did you breeze through it like a natural-born marathon runner?

Whether you like it or not, running is a fantastic form of exercise to get your heart pumping, improve cardiovascular health, reduce stress, and support weight maintenance.

The question to ask yourself is, “Do YOU like it?”

Doing exercise you hate won’t be sustainable and isn’t necessary when it’s possible to find a type of movement you love. If you force yourself to do exercise you don’t genuinely enjoy, you’ll start to resent it and will end up spending more time on the couch than moving.

If you do enjoy running or want to find out if you like it, I have four great beginner tips for you today:

1. Wear the right shoes. It’s so important to choose shoes for your specific feet so you’ll feel supported and avoid injury. This step alone will make you super confident as you set out on your first run. An athletic store can assess your gait, arch, and other characteristics of your feet for the perfect fit. It’s like when Cinderella slid the glass slipper on, except you’re probably wearing spandex, not a gown. And those glass slippers would probably break if you ran in them.

2. Find a running buddy. Running with a friend or family member is a fantastic way to keep you inspired and help you stick to your running routine. You might want to choose someone more experienced than you who you can learn from, or someone on your level, so you can run together at the same pace. Most cities have local running groups if you want to hit the pavement with a posse.

3. Start slow and steady. There’s no need for speed when it comes to running for fitness. Find a pace that works for you and build up your distance slowly to avoid injury or burnout. Remember that it’s okay to take walking breaks if you want – try the popular Galloway Method created by distance running coach Jeff Galloway of the 1972 Olympic team.

4. Set realistic goals. Find practical ways to fit running into your schedule, making it easy for you to stick to a consistent routine. If you’re just starting out, you don’t have to run 10 miles on your first day. Try running one mile at a reasonable pace and build your way up from there. Don’t compare yourself to others – you’re bound to get frustrated and disappointed. Where you are right now is perfect.

Did you recently start running? Are you curious about it? What’s the next step for you?

Leave a comment below and tell me.

How to Actually Get 5 Servings of Vegetables a Day

Only about 25% of adults get enough vegetables in a day – if you don’t include French fries, that is.

Maybe it’s the fast food mentality that’s so prevalent or maybe it’s pure laziness.

There are tons of reasons people don’t eat vegetables, but today I’m more concerned with how people can start eating more vegetables easily.

Everyone likes quick and easy food, but you can make it happen without resorting to a greasy burger and fries – I promise.

Here are five quick options to inspire you to eat healthier when you’re short on time:

1. Buy pre-washed salad greens and add chickpeas, avocado, tomato, onion, olive oil, vinegar, salt, pepper, and your favorite herbs for quick lunches.

2. Get baby carrots and pair them with individual serving size containers of hummus or guacamole for nutrient-dense snacks.

3. Pick up bags of microwaveable frozen vegetables and pair it with a protein and whole grain for simple dinners. Fresh is always better, but frozen vegetables are better than no vegetables at all.

4. Cut up a bunch of vegetables – like cucumbers and celery – and pair with nut butter for quick, filling snacks all week.

5. Prep a large tray of roasted vegetables on Sundays and pair with eggs at breakfast, greens at lunch, and grains at dinner.

Taking the time to buy some ready-to-eat vegetables and prepping fresh produce is so worth it.

Eating habits can be challenging to change, but when you shift your mindset and view eating as an incredible act of self-care, it becomes second-nature. Your meals will go from quick acts of fueling to enjoyable acts of love that change your life and improve your energy and focus.

Which one of these tips will you try this week?

Leave a comment below and let me know. I can’t wait to hear from you!

6 Ways to Lift Your Mood in Minutes

When you’re in a bad mood, what’s the one thing that snaps you out of it no matter what? What makes you feel amazing on a not-so-great day?

One of the key things I learned while studying at Integrative Nutrition is how to fuel myself and refresh my outlook through primary food – the relationships, work, exercise, and spiritual practices that fill me up in ways food can’t.

Today, I want to share my favorite ways to turn a negative mood into a positive mood and instantly feel reenergized and inspired. 

Work out.
Physical movement is high on my list. When I’m feeling a little down, I love to hit the gym, do some kickboxing, crank up the tunes and dance in my living room, shake it out in a high-energy Zumba class, or zen out with yoga or tai chi.

Take it outside. 
Going for a long walk in my neighborhood or taking the dog for a stroll are some of my favorite ways to breathe in fresh air and connect with nature.

Have more fun.
Fun and laughter are great medicine for low moods. Laughing with a friend, watching a funny movie or show, flying a kite, and singing are ways I cheer myself up.

Connect spiritually.
I reconnect and recharge through prayer, meditation, journaling, writing a gratitude list, breathing deeply, and reminding myself that difficult moments will pass.

Connect with loved ones.
Surrounding myself with family, talking to a good friend, getting a hug, or even connecting with like-minded people on Facebook, Twitter, and other social media outlets make me feel more connected and less alone. 

Get nourishment with energizing food.
A warm cup of tea, healthy meal, energizing juice, or some raw chocolate can lift my mood in minutes.

Now it’s your turn. What’s your favorite way to improve your mood and reenergize yourself? Tell me in the comments below. I can’t wait to hear from you!

The Seinfeld Productivity Secret to Achieving Anything

Whether you’re on a journey to lose weight or build your business (or both), the first day of the week can be an overwhelming (even if in a good way) prospect with projects, deadlines, and social engagements looming.

But if you shift your perspective, Monday is a perfect day for starting new habits and taking the next step towards your goals.

It can be overwhelming to set big goals, and it’s easy to expect them to come to fruition overnight.

It’s effective to set many small intentions, like eating more vegetables, drinking more water, or writing every day. When you break things down into smaller tasks, your to-do list becomes much more manageable.

For example, instead of focusing on your ultimate weight loss goal, break it down into small actions: Drink eight glasses of water every day, eat one green vegetable every day, reduce gluten. Or instead of putting “build new website” on your to-do list, break it down into all the specific steps you need to take, e.g.: Write bio, gather pictures, etc.

Resolve to take small steps every day and you’ll be blown away by how quickly you’ll reach and surpass your goals.

The most important thing when you’re setting goals is somehow holding yourself accountable.

Jerry Seinfeld (yes, THAT Jerry Seinfeld) has a ridiculously simple, yet amazingly effective, solution that only requires a wall calendar and a big red marker.

Simply tack the calendar up on your wall somewhere so it’s visible daily. We suggest using a real calendar, as opposed to a digital one, over your desk or in your kitchen to ensure you'll see it every day.

Then set a daily task for yourself in pursuit of your goal. Each day you take a small step towards your big goal, you get to place a big X over that day. The action is so satisfying (especially if you use a real wall calendar), you’re sure to get addicted and therefore reach your goal quickly. 

After a few days of accomplishing your daily tasks, you'll have a chain of X’s, and trust me, you'll love that visual representation of your steady progress – you won't want to break the chain.

Then, little by little, you'll achieve your goals!

So what can you get done with the Seinfeld Productivity Secret? Do you think it can help you reach your goals?

Share what you plan on accomplishing in the comments section below!

3 Steps to Reach Your Big Goal

You have big goals and dreams, and it’s so important to keep them in mind as you go through your daily life. It’s also crucial to take specific, high-leverage action weekly to make them a reality. 

What’s your biggest goal and/or dream in this moment? Write it down now.
 

One of the ways you can turn your goals into reality is through the power of visualization. 

Yep, it’s exactly what it sounds like – visualizing exactly what you want and letting yourself feel it through all of your senses.
 

Using visualization to fulfill your desires is far from a new or esoteric concept. 

Ever fantasize about your upcoming vacation or relive an ecstatic experience from the past? 

Creating those mental pictures is a natural and powerful element of the human mind – leverage it!
 

Focusing on what you want increases motivation, self-confidence, and mood. It also leads to behavioral changes that will shorten the time it takes to reach your goals. 

Visualization has been used in meditation for centuries and has even proven to enhance performance in professional athletes. If it works for Olympic athletes, it’s probably worth a try to see if it works for you.

Ready to test it out?

Take these three simple steps now to visualize with intention:
 

1. Create an image in your mind of what you want. Connect with your innermost desires for true fulfillment and happiness. Be honest with yourself. What do you really want?
 

2. Be specific. Imagine any physical sensations, scents, sounds, the presence of others, and any other details relevant to your ideal future.
 

3. Visualize often. It’s best to visualize as you’re falling asleep and when you first wake up in the morning. This helps your body recognize your goals as achievable and second nature.

The following guided meditation will get you started on visualizing your goals, using optimal health and a fulfilling career as examples.

What goal do you want to make a reality through visualization? 

Why You Need a Health Coach

It’s 2015 and we have the most advanced medical technology at our fingertips that’s ever been available, so why are so many people still chronically ill? 

According to the International Diabetes Federation, there are 387 million people living with diabetes; one in 12 people have diabetes and one in every two affected don’t know they have it. Every seven seconds one person dies from the disease. There were 4.9 million diabetes-related deaths in 2014. 

To me, these statistics are heartbreaking when considering that diabetes, high blood pressure, obesity, asthma, and other related conditions are highly preventable. 

So why are most doctors still using the same approach, putting a bandage over the disease rather than treating the root cause? 

A 2011 New York Times article discusses that the evidence-based practices many doctors use don’t translate into patients’ day-to-day lives. They end up treating the visible symptoms, but not the cause, leaving a lot of wiggle room for the disease to worsen if preventive measures are not taken.

The only person who can make real changes is the patient – no one can force him or her to take action. Some patients do not listen to their doctor’s advice out of stubbornness, but most people simply need more guidance than an insulin injection schedule and a list of dos and don’ts.

Evidence-based practices are applied as if humans are robots that can simply make changes on command.This approach negates the importance of bio-individuality – that no one diet fits everyone.

It’s hard to make and maintain meaningful changes in your diet and lifestyle without full support from an experienced guide. 

How do Health Coaches fit into healthcare? A Health Coach guides you in making gradual changes to your eating habits and lifestyle, which lead to a complete health transformation. Health Coaches may also guide you in eating more delicious, home-cooked food and show you the ropes at your local grocery store, among numerous other services. You don’t have to choose between being sick and eating cardboard-like diet foods.

Health Coaches do not teach a one-size-fits-all approach – they learn about your concerns and goals and partner with you in creating a holistic, unique program that will work for you long-term – no quick fixes here!

Many diseases can be partially or fully treated through diet and exercise. That said, you should never go off medication or start a new diet or exercise program without explicit approval from your medical doctor. 

Doctors and Health Coaches are both needed to help heal and prevent disease and create a healthier, happier society.

Ready to transform your own health and life?